Peninsula CrossFit – CrossFit
Metcon (No Measure)
Skill Work: Pull Ups
-Today we will spend 20-30 Min working on skills and drills which help and compliment the above movements and positions.
15-40 Min RT
3 sets
20 Hollow rocks
5 Beat swings
5-10 Butterfly progression progression
Note: You can do this same progression with a kipping motion rather than butterfly if that suits you better.
Butterfly progression:
*Use a CTB version
-Circles on box a box
-One leg
-One butterfly at a time
-consecutive butterfly’s
-tighter kip butterfly’s
https://www.youtube.com/watch?v=ce8oCKFIlLI&ab_channel=BreazealGymnastics
https://www.youtube.com/watch?v=hPbZvtzgWx0&ab_channel=CrossFit%C2%AE
If you are very proficient with your pull ups consider:
Death by Pull Ups (Max 15 min)
EMOM 10-15 Min (set number of pull ups)
Ascending to Descending Reps (2-4-6-8-10-8-6-4-2)
**Today is all about form and quality, with volume being secondary. DON’T RIP YOUR HANDS**
Metcon (Time)
100 Front Rack Lunges @ 45/35 lbs
40-50 Min RT
GOAL: Unilateral post chain endurance